By Judy Davie
Imagine this: Summer has arrived, it's time to shed your layers of clothes and bare your flesh to the outside world... and you can't wait to do it.
This may sound far-fetched, but with three months to prepare, unveiling a summer body that's more vibrant than ever before can be your reality — with a bit of work, that is!
Start with a four-week spring detox. Eliminate wheat, cow's dairy (except natural yoghurt) red meat, refined carbohydrates and sugars, caffeine and alcohol. It may seem like a stretch, but I promise you, if you can stick to it you will hardly recognise yourself by the end of four weeks. You'll feel better physically
and mentally.
A good detox will crank up the metabolism, flush the system and kick start us into the new season. Not only will it boost your energy and vitality, you'll shed a couple of kilos at least and feel so amazing that there's nothing else to do than keep on keeping on.
Plan in advance and buy all the ingredients in readiness. The health aisle is a good place to pick up calcium-fortified rice milk, rice cakes, tahini and decaffeinated tea.
Read the labels before you buy rye bread to ensure you buy one made from 100 per cent rye flour and no wheat. You may have to take a trip to the bakers for that or a quality health food store that sells bread. And stock up with fresh fruit and veggies. You can enjoy unlimited amounts of fresh veggies.
And never forget to exercise — there's enough food in this plan to support you with energy to exercise. Both cardio and weight bearing are the most effective to burn fat, encourage elimination, maintain bone density and boost the metabolism. Good luck!
And once you've gone through the detox meal plan, don't miss Judy's
detoxifying food swaps!
Day one |
Day two |
Day three |
Day four |
Day five |
Day six |
Day seven
Day one
Breakfast
½ cup wheat-free muesli — Eg: Carman's
3 tbsp low fat plain yoghurt, Eg: Jalna
1 cup papaw or papaya, chopped
5 strawberries, sliced
Rice milk and sprinkle cinnamon, to serve
Morning snack
1 small carrot
1 stick celery
3 tbsp hummus dip
Tip: buy a fresh hummus from the deli as the long-life brands tend to contain more preservatives for increased shelf-life.
Lunch
Salmon salad sandwich: Using 100 per cent rye bread, spread avocado on two slices and fill with one small can red salmon, watercress, sliced tomato, grated beetroot and a few capers.
Tip: Watercress, in season through spring is great for reducing fluid retention, making it perfect for a detox.
Afternoon snack
3 corn or rice thins
2 tsp tahini
1 tsp honey
Rooibos tea with rice milk
Tip: Rooibos is a South African tea that tastes sweet and slightly nutty, even without sugar. High in antioxidants and caffeine free, rooibos tea is a great coffee or black tea alternative with added health benefits.
Dinner
Lemon and garlic chicken on rocket
Day two
Breakfast
2 slices rye bread, toasted
¼ avocado, sliced and spread onto toast
1 egg, poached or scrambled with a little rice milk
Sliced tomato
Dandelion tea with rice milk
Tip: Dandelion tea can be found in the health food aisle of the supermarket or in health food stores. It's strong, bitter flavour has been compared to coffee, although it contains no caffeine and, unlike coffee, is actually a great liver cleanser. Buy in teabags or granulated form which you can use in the coffee machine.
Morning snack
Small handful (30g) raw nuts and seeds, e.g. almonds, walnuts, pumpkin and sunflower seeds
1 small apple
Lunch
Chicken and quinoa salad: Using leftover grilled chicken from day one, chop and add to 1 cup cooked quinoa, diced carrot, celery and red capsicum. Add 4 sliced kalamata olives and dress with olive oil and white balsamic vinegar. Season with cracked pepper.
Afternoon snack
½ cup plain low fat yoghurt
1 cup berries
Tip: Buy good quality natural yoghurt with no added sugar — the beneficial bacteria will aid digestion during the detox period.
Dinner
Marinated salmon (use a mix of garlic, lemon, tamari, fresh herbs and leave for 1 hr) grilled or baked and served with steamed vegetables (broccoli, asparagus, green beans) and ½ cup cooked brown rice.
Day three
Breakfast
Bircher muesli: Soak ½ cup oats overnight in a little rice milk and plain yoghurt. Grate ½ green apple into the mix and add 1 tbsp pepitas. In the morning, serve with fresh berries and add more milk or yoghurt if needed.
Dandelion tea with rice milk
Tip: double the quantities for the muesli and make enough for the next day too.
Morning snack
20 raw almonds
3 dried apricots, sulfur free
Tip: Sulfur is a preservative added to dried fruit to keep it fresher for longer, and has been linked to allergies in some sensitive people. Find sulfur-free dried fruit at health food stores.
Lunch
Tuna and rocket salad: On a base of fresh rocket leaves, add 1 small can tuna in spring water, cherry tomatoes, grated carrot, sliced mushroom and cucumber. Crumble 30 grams of goat's cheese on top and add some sliced black olives for flavour and dress with olive oil, lemon juice and balsamic vinegar.
Toast one slice of rye or spelt bread and spread with avocado.
Afternoon snack
3 corn or rice thins
2 tsp tahini
½ banana, mashed on top
Rooibos tea with rice milk
Dinner
Stir fried Asian greens with tofu
Serve with ½ cup steamed brown rice
Day four
Breakfast
Bircher muesli, from previous day
Dandelion tea with rice milk
Tip: Buy a calcium fortified rice milk to boost intake of this important mineral.
Morning snack
½ punnet cherry tomatoes
1 small carrot
3 tbsp hummus
Lunch
Tuna and brown rice salad: Using 1 cup leftover brown rice from day three, mix through 1 small can tuna, 2 tsp capers, 1 small stalk chopped celery, diced red capsicum, chopped mushrooms and 1 tbsp flaked almonds. Dress with olive oil and lemon juice.
Afternoon snack
½ small papaya or papaw
½ cup plain low fat yoghurt
Sprinkle with cinnamon and 1 tbsp sunflower seeds
Tip: Papaya and papaw contain an enzyme called papain, which promotes healthy digestion.
Dinner
Chicken breast marinated in garlic, tamari, lemon juice and mustard and grilled or baked. Serve with steamed sweetcorn, cauliflower and green beans.
Tip: Tamari is soy sauce that is wheat free. It has a stronger flavour and can be found in the health food aisle of the supermarket.
Day five
Breakfast
2 eggs, poached, or scrambled
1 slice rye or spelt bread, toasted
¼ avocado
Sliced mushrooms
Morning snack
½ cup plain low fat yoghurt
1 grapefruit
Lunch
Chicken and spinach salad: Using leftover chicken breast from day four, chop and add to 1-2 cups baby spinach leaves, diced carrot, sliced tomato, chopped spring onion. Add a few slices avocado and dress with 1 tbsp flaxseed oil and 2 tsp white vinegar. Season with black pepper.
Afternoon snack
Small handful raw nuts and seeds (30 grams)
Tip: Keep your nuts and seeds in the fridge for freshness.
Dinner
Indian chickpea curry
Peppermint tea
Day six
Breakfast
½ cup wheat free muesli, Eg: Carman's
3 tbsp low fat plain yoghurt, Eg: Jalna
2 slices papaw or papaya, chopped
5 strawberries, sliced
Rice milk and sprinkle cinnamon, to serve
Morning snack
2 rice or corn cakes spread with goat's cheese and sliced mushrooms
Rooibos tea with rice milk
Lunch
Indian chickpea curry from day five, served with steamed quinoa or brown rice
Afternoon snack
Sliced pineapple
20 raw almonds
Dinner
Spiced lentil salad with grilled snapper
Peppermint tea
Tip: Peppermint tea is fabulous for digestion, and works well after a high fibre meal such as the lentil salad or chickpea curry to ease any discomfort that sensitive people may experience.
Day seven
Breakfast
2 slices rye or spelt toast
2 tsp tahini
1 small mashed banana
Dandelion tea with rice milk
Morning snack
1 large red apple
15 raw almonds
Lunch
Salmon salad sandwich: Using 100 per cent rye bread, spread avocado on two slices and fill with one small can red salmon, watercress, sliced tomato, grated beetroot and a few capers.
Afternoon snack
½ cup plain low fat yoghurt
5-6 strawberries, sliced
Dinner
Easy omelette: Add 2 eggs to a small pan with some spinach leaves and sliced mushrooms. When cooked, fold over and sprinkle with a little goat's cheese. Serve with a green side-salad.
Now you've gone through the detox meal plan, don't miss Judy's
detoxifying food swaps!
